11 of LKN and Isotopes fastest and strongest came out for burpees, squat jumps, and pull ups at FKT all while getting in the standard 4 miles, here's how it happened. I had tagged a whole bunch of PAX in my PB for this and none of them showed up, but thankfully none of those that did show up had their feelings hurt that I left them out and showed up.
5:10: The Standard
– YHC, DonHo, Auto, and Slingshot all arrived early enough to have our shoes tied and ready for the standard, Frodo rides in at 5:09 and there was some mumblechatter to hurry him along although he claimed that being here at 5:10 is two minutes early for him… maybe because he is that fast?
– The crew of 5 took off for the 2 mile standard getting back in time for a quick breather before we began
5:30: The thang
– A disclaimer was asked for and a "disclaimer" was given
– Mosey out of the Summit Birkdale parking lot and cross 73 into Birkdale, left on Townley, left on Bridgeton and wait at the next corner
– Lap repeats with burpees (Roughly 2 miles and 40 burpees)
– The road made one big circle with 3 side streets in between.
– 5 burpees, run the shortest lap taking the first side street
– 5 burpees, run the next lap taking the second street
– 5 burpees, run the next lap taking the third street
– 5 burpees, run the full lap
– Repeato
– Mosey into the apartment complex
– Borrowing from PAINinsula here with a horseshoe type workout
– Run the horseshoe road, 20 squat jumps, run back, 15 pull ups, repeato
– Mosey back to launch
– Some extra burpees and 20 WW2 sit ups OYO
– Recover Recover
– Name o rama
– COT
Moleskin:
– DonHo was back and crushed it as usual, good to see you!
– Auto claimed he did the "virtual option" of FKT last week, while theres no way of proving that I guess we'll have to take him at his word.
– I was honored that Anchovy, BC, and Shrooms decided to partake in the beatdown instead of doing their own run this week.
– Jobe was dealing with some calf pain so compensated with plenty of core work, get better for IPC on Thursday!
– Slingshot gave me a compliment on the workout, but I standby my statement that his FKT from a few weeks ago was one of the hardest I've done in a long time
– Jimmy O was back for his 2nd(?) FKT and brought Danke Shoen aka Dr. C aka Donkey Shame and they both crushed it. Great to have y'all!
– It sounds like Frodo was primed to take the crown of FKT this week, but he forgot the rules again, Anchovy took advantage and claimed his stake with the FKT for this week!
– Auto has the Q next week for The Vern at FKT
– Thanks for the opportunity to lead DonHo and Frodo. FKT (and BRP on Saturday) are wide open on the calendar. Sign up or be voluntold like what happened this morning.
Until next time……. Mr. H